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The squat exercise is one of the most popular and effective movements in fitness. Whether you want to build strength, tone your legs, or improve mobility, learning how to squat properly is essential. In this guide, you’ll learn the correct technique, the main benefits, and how to avoid common mistakes and injuries.
How to do a squat correctly
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Stand with your feet shoulder-width apart.
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Keep your chest up and your back straight.
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Slowly bend your knees and push your hips back, as if you were sitting in a chair.
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Lower yourself until your thighs are parallel to the ground (or as far as your mobility allows).
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Push through your heels to return to the starting position.
Benefits of squats
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Strengthens your legs and glutes
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Improves balance and posture
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Increases mobility and flexibility
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Burns calories and supports weight loss
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Can be done anywhere without equipment
How to avoid injuries
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Warm up before training (5–10 minutes of light cardio + dynamic stretches)
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Keep your knees aligned with your toes
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Never round your back — engage your core muscles
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Start without weights before progressing to dumbbells or a barbell
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Listen to your body and stop if you feel unusual pain
FAQ – Squats
How many squats should I do per day?
Beginners can start with 2–3 sets of 10–15 squats, focusing on proper form.
Are squats safe for the knees?
Yes, when performed with correct alignment, squats are safe and even help strengthen your knees.
Conclusion
Squats are simple but extremely effective when performed correctly. By practicing regularly and paying attention to your technique, you’ll strengthen your lower body and prevent injuries. The squat exercise is an essential movement that can be adapted to all fitness levels, from beginner to advanced.
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